1. Concentration Curl
- Sit on a bench, lean forward and grab a dumbbell with your right hand with an underhand grip.
- Place your feet flat on the floor so that you can put your elbow on the inner part your right thigh.
- Curl the dumbbell until they reach your shoulder level without removing your elbow from your thigh.
- Hold for a second and then return to the initial position. That’s one rep!
STEPS
BENEFITS
The reason behind is effectiveness is that concentration curl allows you to focus more on the bicep; Because, when you lean forward your arm is under your body, in front of eyes; which scientifically allows you to focus more on the biceps while curling the dumbbell.
2. Dumbbell One-Arm Preacher Curl
- Hold the dumbbells at the sides of your body by extending your arms.
- Curl the dumbbell of one hand at shoulder level of the same hand while keeping your other hand extended.
- As you raise a dumbbell, slightly rotate the wrist so your palm is facing your body.
- Hold for a second and return to the beginning position. Follow the same with the other arm to complete one rep.
- Make sure to squeeze the biceps while curling.
STEPS
BENEFITS
You can target one arm individually. You can lift more weight as compare to two-arms biceps curls.
3. Preacher Hammer Curl
- Sit on a preacher bench, place your feet flat on the floor and grab a pair of dumbbells with a verticle grip. palms facing each other.
- Slightly lean forward towards the bench and place the back of the arms with the dumbbells against the pad by fully extending your arm.
- Curl the dumbbells until they reach your shoulder level.
- Hold for a second and return to the initial position. That’s one rep!
STEPS
BENEFITS
The preacher hammer curl increases biceps mass and promotes muscles growth. It improves wrist stability and enhances grip strength that will help you in deadlifts and other compound exercises.
4. Incline Dumbbell Bicep Curl On Bench
- Lay down on a 30 to 45-degree incline bench on your back holding one dumbbell in each hand. palms facing forward.
- Hold the dumbbells at your sides by extending your arms.
- Curl the dumbbells until they reach your shoulder levels.
- Hold for a second and return to the initial position. That’s one rep!
- Make sure to squeeze the biceps while curling.
STEPS
BENEFITS
Studies have shown that the Incline dumbbell Biceps Curl activates biceps muscles more than preacher and hammer curls. This movement allows a greater range of movements and provides your inner biceps a stronger stretch.
5. Incline Alternated Bicep Curl
- Sit on a 30 to 45-degree incline bench on your back holding one dumbbell in each hand with an underhand grip. palms facing forward.
- Hold the dumbbells at your sides by extending your arms.
- Curl one arm with dumbbell until they reach your shoulder levels.
- As you raise a dumbbell, slightly rotate the wrist so your palm is facing your body & then hold for a second and return to the beginning.
STEPS
BENEFITS
Studies have shown that the Incline dumbbell Biceps Curl activates biceps muscles more than preacher and hammer curls. This movement allows a greater range of movements and provides your inner biceps a stronger stretch.
6. Prone-Incline-Bicep-Curl
- Lay down on a 45-degree incline bench on your chest and belly; holding a pair of dumbbells with an overhand grip. palms facing upward.
- Extend your arms fully below your shoulder.
- Curl the dumbbells until they reach your shoulder level.
- Hold for a second and return to the initial position. Follow the same with the other arm to complete one rep.
- Make sure to squeeze the biceps while curling.
STEPS
BENEFITS
The seated biceps curl is the most effective exercise for arms that promotes muscle growth and strength. It is more efficient than standing biceps curls because it allows a full range of motion and targets biceps muscles more than a standing curl.